Commando Pull Up

Note: This is just a visual reference — it may vary depending on your setup.

Strength Back

Arms Back

Muscle Activation

Back · Latissimus Dorsi · Oblique · Waist

90%

Biceps Brachii

10%

Equipment

Pull-up Bar

Setup / Starting Position

Exercise Position

Grab the bar with a pronated grip (palms facing away from you) and hands positioned slightly wider than shoulder-width apart.

Form & Performance

Perform a pull-up, then transition to one side and pull yourself up until your chin clears the bar.